Comparing Nutrients in 7 ounces Baked White Potatoes VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Baked White Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	18% 23.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	29.7% 21.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.99% 0.71g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Baked Whole White Potatoes have 4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 6.2 times more Vitamin B5, 4.1 times more Vitamin B6, 12.7 times more Vitamin B9 and 4.7 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 15 times more Vitamin A and 10 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Baked Whole White Potatoes have 1.3 times more Calcium, 2 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 5.4 times more Phosphorus, 5.7 times more Potassium and 3.9 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• Both Baked Whole White Potatoes and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have similar amounts of Water per 7 oz.
• Both Baked Whole White Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2 times more Energy, 1.8 times more Carbohydrate, 2.1 times more Fiber and 4.6 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 7.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.